Awesome work so far in the OPEN, looking forward to the rest of you t a rying it again (redos) !!!
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warm up JJ’s like
2 mins AMRAP OF push ups, sit ups squats.5
2 mins AMRAP
Michael SpF
1 min shadow boxing
hips
WOD
18 mins AMRAP of:
12 Thrusters (55/75)
10 GI Jane’s )
8 pull-up
6 Push ups
Warm up w/ 2 mins of each cardio 30 GHDs or TTB WOD 8 min AMRAP 2 Wall Walks 6 OH Squats 10 Box Jumps REST 2 mins 8 min AMRAP 2 Pulling (clean) Complex 6 Bar Over Burpees 10 KB Swings
LET's Gooo!!! 5 Rounds of- :1:00 Power Cleans (55/75) 1:00 Pull Ups 1:00 Wall Balls (14/20) 1:00 Push Jerks (55/75) 1 min Rest Round 2: (65/95) Round 3: (75/115) Round 4: (95/135) Round 5: (115/155
Wodopalooza workout --- 45 Deadlifts 45 hand St push ups Break it up anybway/any how 7:00 min Time Cap Or finish Then, we will work on Oly lift - snatch!!!